I made the conscious decision to give up as many processed foods as possible with the exception of tofu, tempeh, Earth Balance and soy milk. Everything else such as canned foods, packaged fake meats, veggie burgers etc will be gone from my diet. I found from numerous documentaries and commentary that canned foods have animal particles in them such as rat hairs, dander, pieces of bugs and fly eggs fall into the food easily. In a large processing plant, it is extremely difficult to control what gets into the food, so the FDA regulates how much animal particles are allowed. Knowing this is very scary, because canned and frozen foods are convenient and inexpensive. Food costs are one of the reasons against veganism and with the recession, this argument against it would be better than other arguments against veganism that I heard. It's an argument similar to whether or not we give people in starving countries genetically modified food and DDT to eradicate the malaria threat. Both may cause cancer later in life, but is it better to eat well now and not care about what may happen in fifty years.
However, I created this blog to share that there is a way of eating a healthy vegan diet without having to shop at places like Whole Foods or Trader Joe's everyday.
I remember the other day, my mom went into an emotional rant about why hard work and personal accountability are not good arguments for why people are in lower class bracket . In the moment, I felt guilty for feeling that way, but now I don't. I feel like we live in a culture that makes excuses for others instead getting things done when they are supposed to be. I can understand the vegan side of the argument about food costs that there are ways to pay for a vegan diet. I agree more on this than the argument that it's too expensive to eat well. When I go to the Farmer's Market, I buy fresh breads that have only fresh ingredients in them for $3, maybe a little more, but I'm not sure. At Albertson's, I saw a package of bread that was about $4.35. I may investigate on that. Although I hate crowds of people and being around people I don't know, I enjoy going to the Market. The last time I went I got a pretty good deal, a free loaf along with a loaf that I tried. I think it's pretty good. I think if I didn't spend the money on the mutabal and the garlic basil spread, I'd have enough for fruit and veggies. I think getting the vegetables at the farmer's market may be a bit more expensive, but Food4Less should have them pretty cheap. My mom got alot from there for $20. Growing a garden on a patio or in a back yard may also help to cut food costs, but not everyone has the time or resources to grow their own food.
Alternatives to processed foods:
Homemade Tomato Sauce Italian Recipes require tomato sauce and in some cases stewed tomatoes. However, it's does not have to come from a can. (Substitute the vegan margarine for the butter)
Freezing beans and veggies etc: This is useful for left over fresh vegetables and cooked beans. Freezing is even useful for homemade veggie burgers.
Fresh from scratch: Many vegans love food made from scratch. Home cooking can be simple and unsophisticated, but it can be creative and delicious.
Red Bean Burger
Other Recipes
Vegan Tempeh Burgers : Substitutions can be made in this recipe. I plan on using potato in place of flour because I believe that it will make a better binder than flour.
Sunday, August 7, 2011
Monday, August 1, 2011
Basic Sandwich Recipe and Orange Tofu Stir Fry Rice
Last Friday I went to the Farmer's Market just to scope out a few things. I haven't cooked in a while, as dormlife would not have allowed me to. Being back in Long Beack allowed me to experience fresh foods and true vegan cuisine. I made a vow to stay away from non-vegan restaurants and non-vegan prepackaged foods.
So, the other day I bought a loaf of vegan sheppard's bread, caponata (vegan), basil garlic spread (vegan), mutabel (vegan) and some tabouleh. I made some hummus earlier in the week and it a bit plain for my liking, but my mom loved it. I toned the garlic down a bit. Sometimes when I make sandwiches, I like to toast the bread. It depends on how I feel about making the sandwich, what I'm making and the ingredients going into it. If I made a vegan "cicken" sandwich, I would not toast the bread. If it's a hummus sandwich, I prefer the bread toasted with oil or vegan margarine.
Basic Hummus Sandwich
2 Tbsp Basil Garlic Spread
4 Tbsp Hummus (preferrably from scratch)
1 Tbsp vegan Margarine
1-2 pieces Vegan Sheppard Bread (if the piece is large like mine it can be cut in half before putting the sanwich together)
Romaine Lettuce, Tomato and other trimmings for typical sanwiches.
Method
1.In a skillet, spread the slice of bread with margarine on both sides. Toast the bread until it is golden brown on both sides. You want the bread to have a crunchy bite.
2. Allow the bread to cool for about five minutes. If the bread is one large piece, cut it in half. Spread the garlic spread on both pieces, then the hummus on one of the pieces. Add the trimmings such as lettuce, tomato and onion (I just used lettuce). Place both pieces together and serve with a side or on its own.
*I would not recommend adding anything like avocado to this sandwich as it will take away from the flavor of the spread and hummus. I couldn't find the tomatoes or the onions for this recipe, so I think it would be a good idea to purchase some trimmings for sandwiches next time I go to the market. Since it's so hot this summer, sandwiches are perfect for brunch, lunch and dinner.
Orange Tofu Stir-fry Rice
This recipe cuts the time in half for the stirfry portion, but it's still a bit time consuming and pricey. I got found a fresh premixed stirfry vegetable medly that was perfect for this dish. At Albertson's I purchased a vegan orange sauce (Simply Asia).
Ingredients
Tempura tofu to taste (refer to my tempura tofu recipe)
1 pkg fresh stirfry vegetables
1/2 small onion sliced
2 cups brown rice (cooked)
1 Tbsp applecider vinegar (or rice vinegar)
Soy sauce to taste
Method
1. It is best to prepare the tempura tofu while preparing the brown rice, as both take a while to cook. After both are prepared, set the rice in a cold place (refrigerator) and drain the tempura tofu on a paper towel and set aside.
2. Meanwhile, with tablespoons oil in wok, cook onions until they are barely brown. Stir in vegetables until they are slightly soft, but still crunchy.
3. Add the chilled brown rice and stir in the applecider vinegar and soy sauce. Continue to stir until the rice is toasted. Add the orange sauce to the veggie stirfry rice. Stir enough to incorporate the sauces into the mix. Once the sauce is mixed into the veggies and rice, add the tempura tofu. Carefully fold the veggies and rice into the tempura tofu until the orange sauce coats them. The key is to have crunchy tofu that is lightly coated with orange sauce. Serve hot or warm.
*This dish is so amazing that I ate the whole wok pan. I think this is a way better alternative to take-out and it's much healthier and more guaranteed to be vegan. Some vegans do not like the taste of tofu, especially firm tofu. Other meat alternatives such as tempeh, seitan or even the packaged meat substitutes may go well with this dish. A homemade orange sauce can be used as an alternative to the prepackaged sauce. A recipe (homemade or linked) or an alternative brand will be posted. I plan on trying other sauces with the tofu and tempeh. I want to cut back on packaged meat substitutes due to expense and high salt content. A tip for a more "chicken-y" texture, it's best to freeze the tofu and then thaw it when ready. Marinating the frozen tofu in a vegan chcken broth before adding batter to it may also work with the taste and texture.
*I found an alternative to tempura batter for the fried tofu. It's faster than making it from scratch. In a bowl, add 1 cup soda water to 3/4 cup flour and/or cornstarch. To season as a dry mixture, add sea salt and any spice such as garlic powder and onion. I' not sure if this will make the batter as fluffy as tempura, leaving a light, flaky coat, but it's faster for those who want to speed the cooking process.
So, the other day I bought a loaf of vegan sheppard's bread, caponata (vegan), basil garlic spread (vegan), mutabel (vegan) and some tabouleh. I made some hummus earlier in the week and it a bit plain for my liking, but my mom loved it. I toned the garlic down a bit. Sometimes when I make sandwiches, I like to toast the bread. It depends on how I feel about making the sandwich, what I'm making and the ingredients going into it. If I made a vegan "cicken" sandwich, I would not toast the bread. If it's a hummus sandwich, I prefer the bread toasted with oil or vegan margarine.
Basic Hummus Sandwich
2 Tbsp Basil Garlic Spread
4 Tbsp Hummus (preferrably from scratch)
1 Tbsp vegan Margarine
1-2 pieces Vegan Sheppard Bread (if the piece is large like mine it can be cut in half before putting the sanwich together)
Romaine Lettuce, Tomato and other trimmings for typical sanwiches.
Method
1.In a skillet, spread the slice of bread with margarine on both sides. Toast the bread until it is golden brown on both sides. You want the bread to have a crunchy bite.
2. Allow the bread to cool for about five minutes. If the bread is one large piece, cut it in half. Spread the garlic spread on both pieces, then the hummus on one of the pieces. Add the trimmings such as lettuce, tomato and onion (I just used lettuce). Place both pieces together and serve with a side or on its own.
*I would not recommend adding anything like avocado to this sandwich as it will take away from the flavor of the spread and hummus. I couldn't find the tomatoes or the onions for this recipe, so I think it would be a good idea to purchase some trimmings for sandwiches next time I go to the market. Since it's so hot this summer, sandwiches are perfect for brunch, lunch and dinner.
Orange Tofu Stir-fry Rice
This recipe cuts the time in half for the stirfry portion, but it's still a bit time consuming and pricey. I got found a fresh premixed stirfry vegetable medly that was perfect for this dish. At Albertson's I purchased a vegan orange sauce (Simply Asia).
Ingredients
Tempura tofu to taste (refer to my tempura tofu recipe)
1 pkg fresh stirfry vegetables
1/2 small onion sliced
2 cups brown rice (cooked)
1 Tbsp applecider vinegar (or rice vinegar)
Soy sauce to taste
Method
1. It is best to prepare the tempura tofu while preparing the brown rice, as both take a while to cook. After both are prepared, set the rice in a cold place (refrigerator) and drain the tempura tofu on a paper towel and set aside.
2. Meanwhile, with tablespoons oil in wok, cook onions until they are barely brown. Stir in vegetables until they are slightly soft, but still crunchy.
3. Add the chilled brown rice and stir in the applecider vinegar and soy sauce. Continue to stir until the rice is toasted. Add the orange sauce to the veggie stirfry rice. Stir enough to incorporate the sauces into the mix. Once the sauce is mixed into the veggies and rice, add the tempura tofu. Carefully fold the veggies and rice into the tempura tofu until the orange sauce coats them. The key is to have crunchy tofu that is lightly coated with orange sauce. Serve hot or warm.
*I found an alternative to tempura batter for the fried tofu. It's faster than making it from scratch. In a bowl, add 1 cup soda water to 3/4 cup flour and/or cornstarch. To season as a dry mixture, add sea salt and any spice such as garlic powder and onion. I' not sure if this will make the batter as fluffy as tempura, leaving a light, flaky coat, but it's faster for those who want to speed the cooking process.
Subscribe to:
Posts (Atom)